AE2. Base Maintenance Run Run mostly in heart rate zones 1 and 2, as you feel, for 75 minutes. If feeling fresh make it mostly zone 2. Otherwise, adjust effort up and down to how you are feeling at the time.
Run in heart rate or pace zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.
Warm-up well and then run 30 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored. Remainder of session in zone 2
20 min stretch & foam roll
Warm-up well. Then on a mostly flat course run 75 minutes at 30 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (85+ rpm) and flat foot strike.
Tempo intervals. Warm up well. Then 4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
2 hour run aerobic not exceeding zone 3, keep first 20 min comfortable